Rehab Review - Week 13 - March 26 to April 1

Monday morning I slept in to start my holiday. That wasn't my plan, I had hoped to spend the week adapting to the clock change and aimed to get up at my normal commuting time. When I did drag myself out of bed I went straight out for a short jog. When I got back I did a bit of stretching and rollering for the first time since breaking my ankle. Then I got stuck in to the DIY jobs I have listed off for this week. Only I didn't actually make any progress because 
Mrs M has been 'tidying up' again and none of the things I needed to do any of the jobs were where I had left them. 

In the evening I went to club swimming. After waiting 15 minutes while everyone else messed around with their gadgets we finally got going on a set of 100m reps. They were nothing spectacular, but at least an improvement on the disastrous swims from the weekend. 

Tuesday was almost a straight copy. I got up late, went for my run, did a day of DIY (mostly clearing the garage and making 4 trips to the tip), a core session in the afternoon and then swim set in the evening. I went for just a steady swim for 30 minutes. Pace is now consistently similar to last year. Before bed I took a run through my physio exercises. 

Wednesday I decided to binge in the morning. I went for a longer (and slower as I stopped a lot for Pokemon) jog to start with. Ankle is definitely improving but it seems that the surgeon has rebuilt it differently to the pre-break geometry and that is affecting my gait. I then took the mountain bike out for my first trip back to Kirkhill. That went ok, the caveats being that I am glad I have a triple on the mountain bike and I am still a bit cautious on handling and balance. Having survived an hour of that I went to the pool for an easy 20 minutes. The traffic meant I did 14 minutes of front crawl before shifting to 7 minutes of breast stroke. 

An afternoon of avoiding DIY (I did manage to wash the windows) I did a weights session and some yoga in the evening. 

Thursday I did a short jog in the morning but I booked in to visit the Physio in the afternoon. I wanted a second opinion (mine being the first and probably the only one I am going to listen to anyway) about why my ankle is not rotating properly when I run. She thinks it is mostly soft tissue effects that are causing my current gait problems and has given me an additional set of exercises to do. 

In the evening I went for an easy 30 minute aqua-jogging session and then a set of 10 x 75m swim reps. When I got home I did a core session. 

Friday I had planned to run and turbo in the morning before swimming at lunch time. That got shelved in favour of some more DIY jobs that I have been putting off, and visiting my sister's new house and new dog, and rescuing her hire van from the lawn. On the way back I did manage a stop at the pool and then a jog home. 

Saturday morning I went for an early swim and a jog round the block. In the afternoon I did my physio session, with all the new exercises included, and another weights session.

Sunday I dragged myself out of bed to go and swim some reps. Faster traffic this morning so I managed to take my 8 x 100m reps on 2 minute starts. Enough to take me over 5 miles for the week. 

That makes for 9 consecutive run and swim days. Hardly any miles on the bike this week but the hour I did on the mountain bike midweek was good for my bike handling confidence. Doubling my run miles and almost doubling my swim miles for the week while clearing a load of DIY jobs from my to-do list was a good use of my holiday. 



Targets - Swim 3.0 miles, Bike 38.0 miles, Run 10.0* miles.
Stretching session x1, Core session x2, Weights session x2.
Physio sessions x3. Yoga session x1.

Monday - Jog around Dyce 2.9 miles in 35 mins.
Stretching and rollering session.
Swim with TPT 2,000m in 45 mins.

Tuesday - Jog around Dyce 2.7 miles in 35 mins.
Core session.
Swim at bucksburn 1,600m in 30 mins.
Physio exercises.

Wednesday - Jog around Dyce 4.1 miles in 53 mins.
MTB at Kirkhill 6.6 miles in 56 mins.
Swim at bucksburn 1,000m in 21 mins.
Weights session. 
Yoga session 30 mins. 

Thursday - Jog around Dyce 2.3 miles in 25 mins.
Physio.
Aqua-jogging 30 mins ~360m.
Swim reps at bucksburn 750m in 19 mins. 
Core session.

Friday - Swim at bucksburn 1,100m in 20 mins.
Jog home 2.4 miles in 24 mins. 

Saturday - Swim at bucksburn 800m in 18 mins.
Dyce jog 3.2 miles in 37 mins. 
Physio exercises. 

Sunday - Swim at bucksburn 800m in 16 mins.
Dyce jog 2.8 miles in 41 mins. 


Actuals - Swim 5.0 miles (8,050 m). Bike 6.6 miles. Run 20.6 miles. 
2 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Physio exercises x 3.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 36.0, (26.2), [28.8], 
B 69.6, (104.0), [114.4],
R 39.1*, (26.6), [29.3].
Core      - 19, (20)
Weights - 18, (20)
Yoga      - 1, (1)

*Includes aqua-jogging and estimate treadmill values.